Stromlo XC Intervals 2 x 4 x 600m efforts

Cold and windy for two sets at Stromlo. First set with Steve at 630am, second with Helen at 800am. Identical sets.

The set: Warm up, 5 x 100m efforts, 4 x 600m with 600m recovery, warm down. Splits: 1:55,1:49,1:45,1:43. Steve ran 1:59 in first effort working down to 1:47 in the final effort. Helen ran 2:40 in first effort working down to 2:30 in her final effort.

That's my fastest set of this type for over a year. All I need is a couple of hard races in the next month to be ready for Australian Running Festival Half Marathon and Australian Masters Athletics Championships.

Yesterday was a long hilly run of 90 minutes. On Thursday is ACT Masters 1500m Championships. On Sunday ACT Masters XC Handicap 8km at Stromlo.

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